April 2, 2014


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Nature Sweet Glorys
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November 15, 2013

Breakfast Scramble

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Photos by “The Souper” at Prep2eat 2013

Inspiring morning from another spectacular sunrise followed by a good cup of my brewed coffee. Next, a self-pampering health conscious first meal of the day. If you do not have time in the morning, have this meal at dinner time. 

Preparing chopped veggies can be done when you have time. Keep in the refrigerator in an appropriate container or small Baggie. Best storage tip is to keep onions separate.

Preparing this Breakfast Scramble is basically an overloaded omelette or not-quite-scrambled eggs. The cooking process begins with chopped onions sautéed in small amount of olive oil, to be followed by remaining  vegetables. Slight stirring around the fry pan with a spatula keeps the mixture from burning.

As the vegetables cook, turn down the burner on stove to low setting before adding the egg whites to the cooked vegetables. Note: if you want to save time, use egg whites from a carton purchased at the market rather than cracking and separating whole, fresh eggs.

My photos below of the preparation of this meal:


Chopped onions, brussel sprouts, zucchini, carrots, tomatoes, eggs.


Sauté vegetables on medium high heat.


Egg whites cooking in vegetable sauté.



Breakfast Scramble – my way



Seasoned with salt and pepper completes the blend of flavors.


What you will need to prepare this meal:

chopping board

kitchen knife

vegetable peeler

large fry pan or sauté pan


large bowl


Ingredients: two servings

onions, 1/2 chopped

brussel sprouts, four sliced into thin strips

zucchini, half of one small zucchini chopped into small pieces

carrot, one medium carrot, washed and peeled, cut into small pieces

tomato, one washed small tomato cut into small pieces or a handful of Cherry tomatoes, cut in halves

olive oil, 1-2 tbs.

kosher salt, 1/2 tsp.

black pepper, crushed, 1/4 tsp.


The sauté of vegetables is started on medium high heat on stove burner, then turned down to low setting before adding the egg whites to the pan. Cook slowly, flip in sections to cook on both sides of the mixture in the pan.

Enjoy the process of preparing a meal full of protein and vegetables. This is a no-stress healthy meal for morning or evening. Be creative with your personal vegetable choices. Surprise yourself with bold food choices – shop farm stands or markets for seasonal ingredients.






October 31, 2013

Italian Sausage Soup

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Italian Sausage Soup

My version of this healthy easy soup.

Italian Sausage Soup

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Italian Sausage Soup

My version of a Cooking Light Italian Sausage Soup

October 24, 2013


Bruschetta Two

Bruschetta makes a simple very enjoyable snack or a great beginning to home entertainment.  This is a scrumptious nibble in between a meal to totally satisfy your taste buds as well as a yummy welcome for your dinner guests In a very casual style.

I like to use quality ingredients to enhance a mouth-watering experience. A trip to my local Farmers’ Market in season, allows me to stock up on my favorite Five Grain Bread, crusty on the outside of the loaf, perfect texture inside to hold up to a hearty sandwich, a dip into a hearty stew and a fresh Bruschetta. I like to buy a couple of round loaves to slice and package for keeping in the freezer.

In season there is nothing like heirloom tomatoes. Another very satisfying tomato choice for me is Nature Sweet Glorys. These small round balls burst with flavor every time. Perfect to pop in my mouth for a healthy snack or cut in half for my Bruschetta topping.

A good quality extra virgin olive oil is always available in my kitchen as is balsamic vinegar. A head of fresh garlic is a staple in my kitchen for me to slice, mince, or chop depending on recipe preparation.

Special items for me to purchase occasionally include fresh basil and a block of Parmigiano Reggiano Cheese which can be stored in the freezer to grate as needed for use in a recipe or top a favorite Italian dish.

Today I prepared a special treat for myself using leftovers in my refrigerator and freezer. Oh, my, this Bruschetta was amazing. It is so easy to assemble.

Bruschetta One

The Process:

Toast a piece of your favorite hearty bread. Grilling the bread enhances the rustic flavor.

Peel a fresh garlic clove and rub across the toasted bread. Discard the garlic clove after using on the Bruschetta.

Grate the Parmigiano Reggiano Cheese on to the warm toasted bread.

Sprinkle a little Extra Virgin Olive Oil on top of the cheese.

Put a fresh, washed and dried basil leaf or two on top of the above layer.

Layer sliced tomatoes for the top of the Bruschetta.

Sprinkle a very small amount of balsamic vinegar on top of the tomatoes for the extra pop of flavor.



Prepare good, fresh food for yourself and share with your family and friends.

Be creative with your ingredients to be unique in a total, multi-food experience.

Warm regards,

The Souper at Prep2eat

October 22, 2013

Pot of Vegetable Soup

Pot of Vegetable Soup

Spiced-up Soup with Red Pepper Flakes and Spices

September 20, 2013

Egg White Omelette

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Egg White Omelette

Good Morning Healthy

June 22, 2013


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Summer Dining

April 30, 2013


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Ingredients for Guacamole – Photo by The Souper

My personal favorite recipe is from Williams-Sonoma’s Recipe posted below. Give homemade guacamole a try…you won’t be disappointed in the quality of flavor from making it fresh.

Note: If you own a Molcajete (a mortar and pestle carved from volcanic rock) then prepare homemade guacamole the authentic way. If not, a bowl with a fork to mash the ingredients together works just fine. Do not be intimidated in preparing this fresh recipe.

Note: When slicing or chopping chilies, use a plastic glove or gloves to prevent oil from the chilies staying on your hands. The oil is very irritating if you touch your eyes with oil from the chilies on them. If you are not wearing gloves during the cutting of the chilies, be sure to wash your hands immediately with warm soapy water to remove the irritating oils from your hands.

Hint: a ripe avocado is slightly soft to the touch. Not too mushy soft.

My recipe makes two cups of fresh guacamole.



1 ripe tomato, finely chopped

2 Tbs. finely minced white onion

2 Serrano chilies, finely chopped

1 Tbs. fresh lime juice

1/2 tsp. sea salt or Kosher Salt, plus more as needed

2 large avocados, preferabley Haas brand.

2 Tbs. finely minced fresh cilantro or fresh parsley if you do not care for the taste of cilantro.

Garnish on prepared, fresh guacamole:

1 Tbs. small fresh cilantro or fresh parsley leaves

1 Tbs. finely chopped white onion

1 Tbs. finely chopped tomato

Directions to prepare fresh guacamole:

Put the tomato, onion, chilies, lime juice and 1/2 tsp. salt into a molcajete or small bowl, and mash with a pestle or fork to a coarse paste. There should be little bits or chunks in this mixture, not creamy smooth consistancy.

Cut the avocados in half, remove the pits and scoop out the flesh of the avocados into the tomato mixture.

Add the minced cilantro or parsley and mash into the tomato mixture, leaving the mixture a bit lumpy.

Taste this mixture and add more salt if you think it will make the flavor better, more balanced.

Keep at room temperature for up to an hour before serving, covering with clear plastic wrap, pressing it directly onto the surface of the prepared guacamole.

If refrigerating for up to three hours before serving, do not add the cilantro or parsley until just before serving the guacamole. Keep the plastic wrap on the guacamole as mentioned above when keeping the prepared guacamole in the refrigerator.

April 23, 2013

Avocado Tomato Sandwich

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Avocado Tomato Sandwich

Favorite lunch or snack

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